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Messages - Joe

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1
05-07-25

Gym -- used same "gym cardio" session on watch (with hr chest strap) for whole thing as one continuous workout (with laps) for curiousity

Stairmaster -- 25 mins, 13 min easy (123 bpm), 7 min hard (161 avg, 170 max) 5 mins easy (145 avg)
Treadmill walking -- 12 min easy (125 bpm), 7 min hard (156 avg, 166 max)
lifting -- 28:30 (128hr, 158 max, less than 1 minute below 110 HR, min HR being 102)

Dip Machine 4 x drop
Lat Pulldown 4 x drop
Chest Press Machine 4 x drop
Wide-Grip Seated Cable Row 4 x drop
OL Seated Calf - 25 x 5, 4, 3
DL Seated Calf - 40 x a lot
Glute Machine - 130 x 6
Leg Ext - 1 set to failure
Leg Curl - 1 set to failure
Preacher Curl Machine 4 x drop

Notes

Finally got round to tracking HR data during a lifting session. Does this data suggest that the way I do lifting basically a cardio stimulus? I basically never rest more than 10-30s between sets since I either do drop sets or super sets and alternate muscle groups so I'm usually just resting to change load or walk to new machine. The one thing I did as straight sets was OL Calf, which I did alternating LR so still basically no rest between sets. I mean this workout was 27 sets in 28 mins so. Interesting!

2
04-07-25

Run -- 3.21k, 23:58

Notes

hr like 108 avg, but just nothing in the legs. just tired tbh, not slept well since it's been warm. cooler now so should hopefuly get some good sleep this weekend. also foot pain is a bit worse.

might not run this weekend and just do some non-impact cardio instead, like stairmaster/stationary bike/eliptical just to see if giving it a couple of lighter days helps my foot.


3
03-07-25

Run -- 6k, 41:42

Inc Flye - > Inc Flye eccentric + db press concentric -> db press -> dips

bb row -> db lat pullover -> drip

Notes

Still feel like I'm recovering/a bit in the hole, but getting better.

4
- track intervals
-- warm up
-- 5 x 5 @10k pace w/2:30 jogging rest (4:08, 4:12, 4:11, 4:09, 4:08)
-- cool down
sore. T+DI 141, quite humid still but not as hot after the thunderstorms yesterday afternoon. per VDOT2 calculator, my 10k pace should be 4:05, but i deliberately ran a bit slower. felt good, not too hard overall or on any of the reps.

don't remember if it was linked on the other site, but this is what i've been using for paces for NSA sub-threshold sessions: https://lactrace.com/norwegian-singles

5
02-07-25

nothing -- tired, good move. gotta make sure i run tmrw tho otherwise i can feel habit crumbling.

following the dew point discussion, i saw on reddit today that someone linked to the article where i originally saw T+DI as an index to calibrate training. it's here: https://maximumperformancerunning.blogspot.com/2013/07/temperature-dew-point.html?m=1

ah nice, this is good stuff. suggests the same relative difference between my last two parkrun as the other source i used.

for interest i went back to see what the conditions were like when I ran 19:16 way back when. T = 12C/54F, D = 3C/37F lol

6
01-07-25

Run -- 7.03k, 45:38

Notes

lol I'm completed cooked. Was meant to be 5x6'/1' as usual, but first rep was at 4:46 pace and second I only passed 1k at 5:00 so called it there. Tomorrow I'll take my first day fully off from training since mid-April.

Probably need to be smarter about mixing lifting (esp legs) with training, esp when I do a Parkrun. Probably can just skip it on those weekend? Or just 1 set for each of the main groups instead of hammering drops?

7
30-06-25

Run -- 7.89k, 54:54

Notes

Muggy even at 6.45 now. Unsurprisingly slow given weekend's efforts.

8
interesting article on caleb wilson's training (he just won western states). https://evokeendurance.com/resources/caleb-olsons-build-to-a-course-record-at-transgrancanaria/

the bit i found most interesting is the physiology in the weighted uphills section. i'm sceptical (but not quite doubtful) of the claims in there. like what is muscular endurance/fatigue resistance as opposed to like improving LT1/LT2/general aerobic adaptation1? is that really capturing the difference in the stimulus from those sorts of routines vs an unburdened _run_ up a hill vs a threshold session? i get that the cadence is going to be a lot lower, so it's maybe like 40% as many contractions to achieve the same power output. curious in how that cashes out in terms of lactate, respiration, or whatever other metrics we might care about.

did i ever show you the Nils Svensson (formerly Nils van der Poel) 'how to skate a 10k' memoir? now that's a good piece on how someone trained for an insane athletic performance (double WR/OR/gold in skating 5k/10k, which are basically equivalent to running 2.5k/5k): https://www.howtoskate.se/

Highlight:



1 reminds me of the classic Greg Nuckols view where "strength endurance" is sort of not a real thing. You can train with sets of 20 and get better at doing more reps with 70% of 1rm without your 1rm changing much, or you can just do low rep training, increase your 1rm and end up being able to do as many reps with 56% of your new 1rm, i.e. same "endurance performance at a given weight" as if you'd done the other program: https://archive.ph/3UtUp

9
29-06-25

Treadmill Run --
23 @ 6:00 / 1% - 130 HR
40 @ 6:19 / 1% - 132 HR
23 @ 7:30 / 3% - 133 HR
8 @ 8:00 / 5% - 136 HR

~14k (the times are a bit approximate since I have to pause my watch to change the pace/incline manually so it gets a bit out of sync, and also the gym treadmills have a max of 60 mins so there's the swapping time, and also for indoor efforts coros seems to handle pausing weirdly in general, so who knows).

Seated Cable Row
4 x drop set

Seated Calf
90 x 4, 3, 3

Glute Machine
130x 6, 5

Bench Machine
4x drop set

OHP Machine
4 x drop set

Seated Leg Curl
4 x drop set

Leg Ext
3 x drop set

Adductor
4 x drop set

Abductor
3 x drop set

Notes

Decided to get some hill work in. Still wanted to hit at least 13.4k to get to 70 for the week again while keeping run to ~90 mins, so left incline stuff to the back end.

Heavier on the calf stuff since that's the gold standard for achilles/foot (p)rehab. The gym leans heavily towards bumper plates so it's hard to fit more than 90kg without really scavenging for the thin plates, so I guess I should shift to single leg. Probably better anyway since it's easier to avoid getting pinned.

One thing about improving cardio is that lifting quickly becomes so easy. The only rest in this whole workout (other than ~1 min between the calf/glute straight sets) was walking between machines/changing loads, and never even vaguely out of breath. Done all the above in like 20-25 mins?

10
ooh i had forgotten about that table. gives me an equivalent of 19:07 for the last 5k race i did (dew point 70 = -5%), so i like it lol.

i definitely feel you about hills, a big climb in km 4 is what killed me going sub-20 in that race. mental strength is one way to think about it, but i think another way is self-knowledge: my lack of mental strength in that situation came from not being sure that i would have anything left in the tank for the last 4 minutes if i pushed a bit harder up the hill. as it happened, i finished less tired than i had in the parkrun i did a couple months prior. so next time i'll gun it a little harder up late climbs and see what happens. racing is a learning experience. that's one of the things that's fun/valuable about it.

ETA: magness even alludes to that in his video about kipyegon's sub-4 attempt today: fading in the third quarter is more common with inexperienced runners.

Oh yeah for sure. I guess meant mental game generally rather than just strength per se. For sure just need more racing/learning what it's meant to feel like when you're going the right level of hard.

11
28-06-25

Parkrun 5k -- 20:18 [3:57, 3:50, 4:12, 4:19, 3:55]

2k each w/u + c/d, then another 5k after coffee with pals, so 14k on the day.

Evening

inc Fly ->lighter fly -> inc press -> dip drop set

bb row -> pullover ->  lighter pullover-> chin drop set

Notes

This is a tougher course, so by the standard scatch score conversion, this is basically exact same time I ran last month (also 5 C higher dew point, very muggy today), so relatively happy. Not much time has elapsed and volume has increased a lot, so much more fatigue in my legs. Disappointed not to be faster, but realistically it was a good effort.

Also, mentally just not strong enough. HR in Ks 3 and 4 was lower than 2. This course features some big hills up and down and I just didn't have the mental strength to grind up and then use the down as well in those sections. Managed to turn it back on with some positive self talk in the final 5. But really think with a better mental game plan I could have gone sub 20.

Stopped 3 times during the longer warmdown jog to do 3x10 pogo jumps. Seems good for my foot pain to do what I can to improve/strengthen foot/ankle/calf function.

Oh, one plus: I confirmed I was indeed using chest strap HR for the 5k, so got an updted LTHR of 174, so feel like the 177 one from last 5k is pretty realistic given slight lack of max effort on this one. Tho 174 seems good to use as my benchmark for sessions given condition adjustments (temp, coffee, food etc) vs weekday sessions.

ETA: https://runnersconnect.net/dew-point-effect-running/ found this table. Went from the "slightly difficult" range for last run to the "very difficult" range for this one. Conservative conversion (1.03 vs 1.01) puts this at equivalent to ~19:55 in previous conditions + another 9 seconds from this course being 2.2 SSS vs 1.9 SSS (https://www.thepowerof10.info/content/itemdisplay.aspx?itemid=1706) puts this as 19:46 equivalent on previous conditions. Solid.

12
26-06-25

Run --
w/u
3 x (10' on / 1' off) [4:32 avg]
c/d

Total 10.22k, 54:40

27-06-25

Run -- 6.46k, 42:31

Notes

1k less running today counts as a taper right?

13
25-06-25

AM

Run -- 7.47k, 48:51

PM

Random upper lifting cba to log details

Notes

good run, though i think the chest strap had some sketchy moments

doing another parkrun 5k on saturday, cba to taper so will still do 3x10 tomorrow probably. intervals.icu tells me my fitness is now 45 compared to 40 last time, so maybe i'll pb. training paces haven't picked up that much tho and it's gonna be hot, so i suspect it'll be a grind.

14
not that much faster. but anyway i'm sure you're right about playing with the format.

yeah i think people over anchor on the 3x SubT + 3x Easy + 1 long run format as being the core, when really it's just "track load, don't do too much, but do more over time", and that format is what James settled on + works generally for most people

15
with warm up and cool down those workout days would be 10.5-11.5 km, medium days are already 10-11 and could gradually build up to 13-14 (that was the plan anyway) and long run could just keep building bit by bit toward 42 until the 50k at end of october. that would mean weekly mileage starting around 70kpw and going up to 100kpw, give or take. and do weights on one of the easy weekdays in addition to the saturday.

ultra people talk about the importance of back-to-back long days but i feel like if i build up to a full marathon long run before the 50k, race the 50k, and then taper down to the 50 miler, that should be plenty. finishing 50 miles just doesn't seem that daunting. and wouldn't getting up at 6 AM to do a 3x10 less than 24 hours after finishing a long run serve the same purpose, pretty much?

I suspect your workout days would be longer, mine are like 10-10.5k and you're faster than me.

Also, I imagine wouldn't really be straying too far from the core concept if you changed i up to 2 x sessions + back-to-back long runs for a special block for your ultra.

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